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shirt

That is a sweet shirt bro... I've been known to rock it with pride. Peace, G

Originally Posted by krazyassmexican

hey house
are you currently selling that black tee with a house with arms that says something like #1 house on the market?
i would love to get one

i will be proud to represent team fankhouser

bro i wish i had more of them shirts, but that was last years shirt.. there is a new one for this season... they are on my website if you want one.. www.erikfankhouser.net i can always use some good team members... keep it real bro thanks..

arms

bro for arm just make sure you are overkillin them. remember you use them on most other days also.. for bi's and tri's which i am doing on the sameday right now, i pick three to four exercises each and do 4 sets on each exercise. so that is on 12-16 sets.. which is way less than all my other bodyparts.. start with mass building exercises then get into more iso exercises at the end of your workout.. as for the rep range anywhere from 8-12 works best for me...

Hey House. I got a question more pertaining to diet than training. If you don't mind spilling the beans on it, How far out from a competition do you start your prep? And leading up to the show what style of dieting approach do you take? Drop carbs by 'X' amount every 2 weeks? Carb cycle up to the show? ect.

Also I'm curious what your diet looks like when you first start your prep (Ie 12-16 weeks out).

No mabye I can't win, Mabye the only thing I can do is take everything hes got. But to beat me...Your gonna have to kill me. And to do that, You have to have the heart to stand in front of me, to do that, You gotta be willing to die yourself.

bro

Originally Posted by Testpolska

Hey House. I got a question more pertaining to diet than training. If you don't mind spilling the beans on it, How far out from a competition do you start your prep? And leading up to the show what style of dieting approach do you take? Drop carbs by 'X' amount every 2 weeks? Carb cycle up to the show? ect.

Also I'm curious what your diet looks like when you first start your prep (Ie 12-16 weeks out).

bro i will write it down for ya.. this weekend i will post it. it is very long and detailed.. thanks bro

Need some help, man.

Hey House, I was wondering if you could post a workout for me, I'm trying to gain alot of muscle mass right now. I've pretty much tried everything. I know all the exercises, what to do etc. etc. but I want a routine set in stone I'm in the gym 2 hours a day 6 days a week and I'm getting some results but I think I might be overtraining. But if you think I'm not just tell me cause I'll do whatever it takes to get to the physique I want. I'll sweat blood. So could you post me a split that will help me put on some monster size quickly? Remember I don't care how hardcore it is, I'll do it. Whatever it takes....whatever it takes.

No mabye I can't win, Mabye the only thing I can do is take everything hes got. But to beat me...Your gonna have to kill me. And to do that, You have to have the heart to stand in front of me, to do that, You gotta be willing to die yourself.

split to gain

Originally Posted by colossul

Hey House, I was wondering if you could post a workout for me, I'm trying to gain alot of muscle mass right now. I've pretty much tried everything. I know all the exercises, what to do etc. etc. but I want a routine set in stone I'm in the gym 2 hours a day 6 days a week and I'm getting some results but I think I might be overtraining. But if you think I'm not just tell me cause I'll do whatever it takes to get to the physique I want. I'll sweat blood. So could you post me a split that will help me put on some monster size quickly? Remember I don't care how hardcore it is, I'll do it. Whatever it takes....whatever it takes.

bro, here is a split i like to use in the offseason.
day1 chest tri
day2 back bi
day3 off
day4 shoulders delts
day5 legs abs
day6 off
start over on day seven

also i only train for 60-75 min.. two hours is too long...
keep the sets pre bodypart around 12-16 big muscles 9-12 small muscles......

Basically if you could just give me a lowdown on what a contest prep looks like for ya I'd apperciate it.

I'm not asking you to get really detailed like the weight or quanity of food, just like how many meals a day, what is your protein source and what is your carb source.

Thanks buddy I hope I'm not steppin on your toes askin this.

Oh and good luck in 2 weeks buddy. Knock em dead.

How far out of a show do you start your prep?
"for this show i went 30 weeks contest diet....."

What style of dieting approach do you use? Carb cycling, drop X amount every 2 weeks ect.
"i start out eating carbs with each meal and drop them as i get close.. about a 1/2 cup of rice or oats per meal at 8 meals a day. I drop them by the way i look."

I'm not asking you to get really detailed like the weight or quanity of food, just like how many meals a day, what is your protein source and what is your carb source.
" my proteins come from eggs, beef and fish.. but at the end with about 8 weeks left i am at all fish... also i go zero carb for 21 days then add some by doing hi lows... one day high five low... hi day around 150grams low day 30 grams..."

Would you say that eating 8 meals a day vs eating 6 a day would have a significant impact on fat loss? Obviously eating more frequently is a good thing, but would you say it contributes to success in losing more than eating 8vs eating 6?

Also, what does your cardio look like throughout your prep?

I appologize for the amount of questions I'm asking, but you have a hell of a physique and if possible I'd like to learn from the best.

If you don't want to answer any questions I ask just say so and I'll stop asking them.

No mabye I can't win, Mabye the only thing I can do is take everything hes got. But to beat me...Your gonna have to kill me. And to do that, You have to have the heart to stand in front of me, to do that, You gotta be willing to die yourself.

bro ask away.. that is what this thread is for..

Originally Posted by Testpolska

Would you say that eating 8 meals a day vs eating 6 a day would have a significant impact on fat loss? Obviously eating more frequently is a good thing, but would you say it contributes to success in losing more than eating 8vs eating 6?

Also, what does your cardio look like throughout your prep?

I appologize for the amount of questions I'm asking, but you have a hell of a physique and if possible I'd like to learn from the best.

If you don't want to answer any questions I ask just say so and I'll stop asking them.

Meals it is a matter of time.. I have long days and i can get in eight meals but i have done 6 meals in the past. i do not see a big difference. If i was eating 6 or 8 meals it would be the same cal intake just less each meal with 8.

As for cardio, i did not do cardio this offseason.. so when i was 30 weeks out i started cardio at 30min a day 7 days a week.. then increased it slowly where i peaked out at 150min a day around 10 weeks out and then stayed at that until 4 weeks out, and started to slow it down because my condition was good, but if i was not in the condition that i wanted to be in i would have kept it up.. i slowed it down to 60 a day and that is what i am at right now at 2 weeks out. at one week out i am only going to do 30min a day.. all the way up to the show..